Boost your immunity for winter!

It is that time of year when we find ourselves more susceptible to the sniffles. Fight back with a diet high in antioxidants and key immunity strengthening nutrients to keep colds and the flu at bay. Be sure to consume foods from each food group for a supply of all of the nutrients your body needs. Vitamins, minerals and protein are important. An intake of key nutrients including iron, zinc and vitamins A, C, E, B6 and B12 will support your working immune cells. Foods that provide us with these key nutrients include:

• Vitamin C: Spinach, tomatoes, capsicum, broccoli, strawberries, oranges, kiwi fruit and other citrus fruit.

• Vitamin A: Liver, dairy products, eggs, oily fish and carrots (via beta-carotene).

•  Vitamin E: Wheat germ and wheat germ oil, vegetable oils, almonds, peanuts, avocado and sweet potato.

There is some evidence to suggest that consuming a probiotic supplement, or probiotics through food, may help reduce the onset of colds & flu. To fight colds, the dose needs to be around 10 billion active probiotic cultures per day, and you will need to take probiotics every day for at least three months before the cold season begins.